February 2024 - Clardoon Health

Posted on: February 26, 2024January 31, 2024

A Closer Look at the Link Between Body Image and Eating Habits

Let’s talk real for a moment. Ever feel like your body is constantly under a magnifying glass, and the standards set for beauty seem like an impossible feat? You’re not alone. In fact, being dissatisfied with your body is more common than being content with it. It’s like an uninvited guest in our minds, fueled by societal norms and internalised beauty standards.

So, here’s the scoop. Scientists at Kenyon College have delved into the world of body image, and it’s a rollercoaster of thoughts and emotions. Many of us carry an idealised image of what an “attractive” body should look like – slim for women, muscular for men. But here’s the kicker – we struggle to see ourselves measuring up, regardless of our actual appearance.

If this sounds like a familiar script of body image blues, you’re spot on. And while having some body image concerns is normal, it becomes a big deal when it starts playing a leading role in your thoughts, pushing you towards disordered eating behaviours. Enter a recent study published in Appetite that aimed to uncover the specific body image concerns that might lead to full-blown eating disorders. Let’s dive into the findings.

The Body Image Detective: Unmasking the Concerns

The researchers examined various behaviours and thought patterns related to body image concerns. From constant body checking to avoiding mirrors and fearing negative appearance evaluations, they uncovered the intricate dance between our perceptions and actions.

What the Study Unveiled

Gender Disparities: Brace yourself – women were found to be way more likely to grapple with negative body image than men. Media and societal norms often spotlight women’s bodies, setting an unrealistic standard that many find challenging to embrace.
Link Between Concerns and Behaviours: The study linked higher levels of body image concerns to increased disordered eating behaviours. In simpler terms, the more negative a person’s body image, the more likely they were to engage in behaviours like food restriction, bingeing, and purging.

Insights for a Brighter Path

Empathy for Women: Ladies, society often bombards you with specific ideals of beauty. It’s crucial to acknowledge that these standards can impact how you feel about your body, influencing your choices in eating, exercise, and lifestyle habits. Remember, it’s okay not to conform to unrealistic expectations.
Watch for Warning Signs: If someone seems to be struggling with negative body image, keep an eye out for potential disordered eating habits lurking nearby. The mind and body are deeply interconnected, and addressing these concerns early on can make a significant difference.
Beyond Appearances: A person’s body size doesn’t necessarily reflect how they feel about it. Don’t assume someone with a higher BMI dislikes their body, or that those with seemingly “ideal” shapes are content. Listen actively, without judgment, as everyone’s journey with body image is unique.

Remember, the intricacies of body image, disordered eating, and overall health are deeply personal and don’t adhere to a specific “look.” It’s about understanding what’s going on inside, fostering a compassionate approach towards ourselves and others. Let’s break free from the chains of unrealistic standards and embark on a journey of self-love and acceptance. You’ve got this!

References:

https://www.routledge.com/The-Prevention-of-Eating-Problems-and-Eating-Disorders-Theories-Research/Levine-Smolak/p/book/9781138225107

https://www.sciencedirect.com/science/article/pii/S0195666323025448?via%3Dihub

Posted on: February 19, 2024January 31, 2024

Sleep, Fitness, and Memory: A Comprehensive Look

We’ve all heard the saying that everything in life is connected, and when it comes to our health, that couldn’t be truer. Every move we make, every bite we take, and every hour we sleep plays a part in this intricate dance of well-being. Today, let’s delve into a recent study from McMaster University that explores the fascinating interplay between physical activity, sleep, and memory. Let’s shed light on yet another dimension of our health puzzle.

How the Study Worked

It’s no secret that our lifestyle choices ripple across different aspects of our health. The McMaster University study, which focused on 26 older adults and 35 younger adults, sought to unravel the connections between fitness, sleep, and memory. The participants underwent a cardiovascular fitness test, wore sleep monitors, and engaged in memory tests.

Surprisingly, the study found no direct link between fitness level, sleep, and memory in the younger group. However, a compelling story unfolded among the older adults, particularly those classified as “low fit.”

For these seniors, the study revealed a correlation between poor sleep quality and reduced performance in high-interference memory tests. Each night waking resulted in a four percent decline in memory test scores. Sleep efficiency, the percentage of time spent asleep while in bed, showed a similar pattern – as efficiency decreased, so did memory performance.

On a positive note, improved sleep efficiency correlated with enhanced high-interference memory among the least-fit seniors. This suggests that cardiovascular fitness could play a crucial role in protecting the aging brain and counteracting the adverse effects of poor sleep.

While general recognition memory showed no connection with fitness or sleep, the study underscores the impact of lifestyle on specific aspects of cognitive health.

Key Takeaways

A Glimpse Into Brain Health: While the study focused on memory tests, it’s essential to acknowledge that cognitive health involves multiple dimensions. Regular physical activity might counteract some sleep-related memory issues, but the broader impact of poor sleep on overall health remains a concern.
The Sleep Priority: Understanding the vital role of sleep is paramount. Poor sleep quality can affect various aspects of your life, from productivity to eating habits and emotional well-being.

As we continue our journey through the intricate dance of health, this McMaster University study adds another beat to the rhythm. It reinforces the notion that our choices, especially in terms of physical activity and sleep, echo through the corridors of our well-being. Let’s prioritise understanding these connections, encouraging ourselves to move, rest, and live in harmony for a healthier, more vibrant life.

References:

http://dx.doi.org/10.3389/fpsyg.2022.793875

http://dx.doi.org/10.5664/jcsm.5498

Posted on: February 12, 2024February 12, 2024

Navigating the Weight Journey: What’s Inside Really Matters

Let’s talk about something we’ve all faced at some point – weight bias. You know, those moments when we feel judged for not fitting into society’s so-called “ideal weight.” But here’s the twist – it’s not just an external thing. A recent study from Canada showed that this bias can also come from within ourselves, affecting our own perceptions and judgments. Let’s unpack what this means and how we can adopt a more positive and inclusive perspective.

The study found a strong link between higher body mass index (BMI) and what they call “weight bias internalisation.” Translation? If you’ve ever found yourself unfairly judging your own or others’ bodies based on weight, you’re not alone. The study also highlighted that women tend to feel this internalised bias more intensely, probably because of the unrealistic body standards society often throws at them.

What’s interesting is how participants in the study pointed fingers at behaviours like overeating, lack of exercise, and high-fat diets as the main culprits behind being overweight. On the flip side, factors like hormones and metabolism got less blame.

Key Insights

Understanding Weight Beyond the Basics: Let’s broaden our view on weight. It’s not just about what we eat or how much we move. There’s a whole system of factors – physical, psychological, social, and environmental – at play.
Being Kind to Yourself: Feeling down about your weight is tough, and this study shows it can even lead to mental health struggles. The key is to shift our focus. Instead of blaming ourselves, let’s explore a more positive and holistic view of health. It’s not just about what we eat; it’s about how we feel, sleep, and navigate our lives.
Your Health is a Puzzle, Not a Puzzle Piece: Ever thought about how sleep, emotions, work-life balance, relationships, genetics, and where you live might influence your health? They’re all interconnected. By seeing the bigger picture, we can transform our mindset and discover new ways to achieve our health goals.

So, what’s the takeaway? Weight bias is a thing, and it’s not just external. By understanding that weight is a complex interplay of various factors, we can be kinder to ourselves and others. It’s not just about the food we eat or the exercise we do; it’s about embracing a holistic view of health. Your journey is unique, and there’s more to it than meets the eye – or the scale.

References:

https://www.nature.com/articles/s41366-021-00860-z

https://bmcpublichealth.biomedcentral.com/articles/10.1186/s12889-023-16454-5

Posted on: February 5, 2024February 6, 2024

Why Your Workout Might be Holding You Back

So, you’ve been hitting the gym, clocking in those miles, or sweating it out in your living room – all in the name of fitness. But here’s the kicker – despite your dedication, the results might not be adding up the way you expected. Ever heard the phrase, “You can’t out-exercise a bad diet”? Well, it turns out there’s more to the story than just counting calories.

Picture this: you finish a killer workout, and suddenly, the temptation to laze on the sofa or skip the stairs for the lift kicks in. Ever wondered if your body is playing tricks on you? Recent research suggests that it might be, and the culprit is something called exercise compensation.

When the Sweat Stops, the Compensation Begins

We get it – working out is tough. But what if we told you that your body might be playing a sneaky game with you? A study shows that after a workout, 16 out of 24 studies found people tend to move less in the hours and days that follow. Yeah, you read that right – less movement, not more.

Let’s talk about Non-exercise Physical Activity or NEPA – the unsung hero of your daily calorie burn. It’s the stuff you do outside your structured workout – the steps, chores, and all the little moves that add up. Shockingly, the research spills the beans: on average, folks compensate for their gym sessions by cutting back on other forms of physical activity.

Mind Games: Your Mood and Your Munchies

Remember that post-workout glow? Turns out, it’s more than just sweat. A small 2012 study found a link between feeling good after a workout and eating less. So, how you feel post-exercise might be key to keeping your calorie intake in check.

How to Break Free from the Workout Rut

Listen Up: Don’t ignore what your body is telling you. Feeling exhausted, not just during but after your workout? Maybe it’s time to dial it back a notch.
Move Beyond the Burn: Your workout shouldn’t be a pass to veg out. Instead of rewarding yourself with a marathon on the sofa, find a balance that keeps you moving throughout the day.
Check Your Feel-Good Factor: Pay attention to how you feel after a workout. Feeling awesome? That might be your ticket to healthier eating habits.

In the grand scheme of a healthy lifestyle, it’s time to ditch the one-size-fits-all view. Your workout isn’t just about burning calories; it’s about understanding how your body reacts and finding a sweet spot between exercise and your everyday hustle. Break out of the ‘Work Out, Veg Out’ cycle, and dive into a fitness journey that’s as unique as you are. Your body will thank you for it.

References:

http://dx.doi.org/10.1371/journal.pone.0083498

http://dx.doi.org/10.1007/s13668-023-00467-y

http://dx.doi.org/10.1016/j.psychsport.2012.02.012

http://dx.doi.org/10.3389/fphys.2019.01048